WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

3 SETS (9MIN):
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

Looking for controlled/ slow movement throughout on the weighted movements, and accumulating as much time under tension in :60 of each hollow rock effort. Rounds should take 2:00 – 2:30 leaving :30 – :60 rest between rounds.

HAMMER CURLS
If you need to modify, try an Overhead Tricep Extension instead.

STRICT PRESS
If you need to modify, lay on your back and complete a Floor Press.

HOLLOW ROCKS
If you need to modify, try a Tuck Rock or simply hold a Hollow or Tuck or Plank position for as much of the :60 as possible, each round.

WORKOUT: FULL BODY

8MIN AMRAP:
2-4-6-8-10…. etc
Weighted Box Step Ups
Sit Ups

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Aiming for continuous movement for the full 8MIN as we move back and fourth between the Step Ups and the Sit Ups. As you get deeper into the workout, the Sit Ups will being to add up – Feel free to regress to a Crunch variation to keep you moving. The height of the step up should allow for continuous movement – you don’t want it to be so tall that it makes you have to stop and think about the movement.

WEIGHTED STEP UPS
You can hold your object anyhow (Front Rack, Suitcase, Bear hug etc). If you need to modify, try a step back lunge if no access to any steps of height.

SIT UPS
If you need to modify, complete any variation of a core movement (Sit Up, full, half, crunch, Mountain Climber etc).

FINISHER

5MIN AMRAP:
15 Single DB Front Raises
15 Single DB Bent Over Row